Archive for the ‘Uncategorized’ Category

060919 Sunday

Posted: 06/08/2019 in Uncategorized, WOD

“Double Down”

AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

060819 Saturday

Posted: 06/07/2019 in Uncategorized, WOD

For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike or Row

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)

060719 Friday

Posted: 06/06/2019 in Uncategorized, WOD

“Deck of Cards”

For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

060619 Thursday

Posted: 06/05/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5

 

-Then-

 

“Tail Lights”

Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push or Sled Drags (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push or Sled Drags (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push or Sled Drags (45/35)

060519 Wednesday

Posted: 06/04/2019 in Uncategorized, WOD

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

060419 Tuesday

Posted: 06/03/2019 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Hang Power Clean + Power Clean

 

“Power Ranger”

For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run

060319 Monday

Posted: 06/02/2019 in Uncategorized, WOD

“Eighteen Wheeler”

AMRAP 18:
12/9 Calorie Assault Bike or Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

060219 Sunday

Posted: 06/01/2019 in Uncategorized, WOD

“Midline Madness”

3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

060119 Saturday

Posted: 05/31/2019 in Uncategorized, WOD

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

053119 Friday

Posted: 05/30/2019 in Uncategorized, WOD

10 Min Strict Pull up work.

 

“Death Race”

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees